We continued the handstand practice today. I can do a pretty good headstand, and can do a handstand against a wall, but don't have the balance to do it free standing quite yet. We also practice Muscle-ups, which is a basic gymnastics move, but I'm no gymnast. The WOD was 6, 20 second rounds each of pull-ups, push-ups and squats, with 10 seconds rest inbetween each set.

Pull-ups: 1,2,2,2,2,3
Push-ups: 12,12,10,7,6,6
Squats: 17,17,17,17,17,17

Todady we had more practice on Kipping pull-ups and handstands.

The WOD was max dead lift 9 sets of 3,2,2,2,1,1,1,1,1

3 reps: 95 lbs
2 reps: 165 lbs
2 reps: 185 lbs
2 reps: 205 lbs
1 rep: 225
1 rep: 235
1 rep: 255 (failed)
1 rep: 240
1 rep 205

Yesterday (Monday) at CrossFit we did the CF Warm up followed by some instructional practice with Olympic lifts. The WOD was 10 rounds of 10 reps of overhead squats (with no weight) and dumbbell swings with a 30LB dumbbell.

Today was the CF warm up followed by practicing handstands. The WOD was 10 rounds of 10 squats 1 ring dip and 1 kipping pull-up. With the squats Ben(instructor) had me focus on proper form, which made the squats a hell of a lot harder. I finally got the hang of the kipping pull-ups, but I can still only do one at a time, its a complicated move, and I'm weak. The handstand practice was...interesting, It will be a looong time before I'm doing in WOD's involving handstand push-ups.

I went to the gym today for a little time on the bike and elliptical. I figure I better get used to these two things as I will be using them quite a bit in place of running for a while. Whenever I go to the gym I always see people reading books and magazines while on the bike/elliptical/treadmill. So I thought I would get a head start on the new school quarter by reading one of my text books while working out. I found that working out and reading at the same time isn't as easy as it looks. It worked ok on the bike, but my butt went numb after 40 minutes so I switched to the elliptical. My head was bouncing around so much I couldn't read the words on the page. I don't know how people do it. The elliptical is still very strange to me. I can't get used to the motion.

Bike: 40 minutes, 7 miles
Elliptical: 10 minutes

Cross Fit: Suffer on Saturday

Today we started with the CF warm up followed by some instruction and practice on pull-ups then did 8 intervals of Tabata squats.

Tabata squats: 8 rounds
Intervals=20 seconds of squats, 10 seconds of rest
I did 16 squats each 20 second round.

I went to my first official CrossFit class today. The gym just started a new schedule that allows me to attend the 6am classes monday-friday.
The workout went like this

Crossfit Warmup:

three rounds of:
10 squats
10 second samson stretch
10 sit ups
10 back extensions
10 push ups
10 pull ups


Crosfit WOD:

"Cindy"

20, one minute rounds of:
5 pull ups
10 push ups
15 squats

That was the real work out, my scaled workout was

20, one minute rounds of:
1 pull up
5 push ups
10 squats (I did 15 each for the first 8 sets)

The goal is to finish each round in 30 seconds then rest for 30 seconds before the next round.

the totals were 20 pull ups, 100 push ups, 240 squats

After the WOD we practiced a little jump roping. I used to be a pretty good jump roper back in my high school wrestling days. I am still decent but could use some practice. I did get the double-unders down. I also worked on my kipping pull ups which is a CF staple.

I haven't done much of anything since the race on Saturday. I was pretty sore Sunday and Monday. Apparently running 32 miles after no running for 2 weeks isn't a good idea. I'm still having problems with my shin/calf/Achilles on my left leg which will most likely mean a forced break from any good running for a while. So it doesn't look like I'll be going to Rocky Raccoon in Feb. I need to go to a doc and get this thing figured out soon. Like Tom's e-mail this morning warned me, only 100 days until McNaughton Park 150, If I'm even able to run by then...that's a depressing thought.